Workout and blog of the day

  • WOD Blog | Workout of the day

    TUESDAY 27-09-16

    HAPPY BIRTHDAY TO GRANT MASON!

    CrossFit

    A. PRESSING STRENGTH TEST

    Push press
    1RM in 15 minutes
    3RM if you’ve been training here 3-6 months
    5RM if you’ve been here less than 3 months

    B. CONDITIONING TEST

     “Grace”

    30 power clean & jerks for time (61/43)

    *Move from hang if with us for less than 6 months.

    GI JOZI

    A. Max Height Box Jump

    B. CONDITIONING

    7 Rounds
    Row 15/18 cal (level 1) 18/21 cal (level 2)
    Plank hold
    Wall balls

    Rower is the pace setter, everyone only moves while the erg is going. Change stations only when calories are done.

     

    REMEMBER TO SIGN UP FOR THE SPRING THROWDOWN ON SATURDAY 1 OCTOBER 2016 AT CFJ HQ , FROM 11:00 – 18:00!

    ENTRIES CLOSE TODAY!!!